Monthly Archives: February 2012

WOD – Wednesday Februray 29th, 2012

10 rounds for time of:
1 Power Clean+1 Shoulder to Overhead+5 Back Squats+1 Behind the Neck Jerk 135/95lb
20 Lateral Jumps Over Oly-Bar

WOD – Tuesday February 28th, 2012

7 Rounds:
35 Double-unders
1 Snatch

2 minute AMRAP:
Push Up with Hand Release

WOD – Monday February 27th, 2012

Snatch Grip Deadlift
5-5-5

“1/2 Mary”
10 Minute AMRAP:

5 HSPU
10 Pistols
15 Pull Ups

WOD – Sunday February 26th, 2012

9am Yoga/Rest Day

WOD – Saturday February 25th, 2012

3 rounds for time of:
40 Double Unders
30 Box Jump 24/20”
20 Kettlebell Swings 1.5/1pd

WOD – Friday February 24th, 2012

4 rounds for time of :
6 KTE
8 Deadlift 175/135lb
10 Pull Ups
12 Wall Balls 20/14lb

WOD – Thursday February 23rd, 2012

Open WOD 12.1/Make-Up Day

WOD – Wednesday February 22nd, 2012

21-15-9 reps of:
Hang Power Clean 115/85lb
Thruster 115/85lb

WOD – Tuesday February 21st, 2012

5 Rounds for time of:
10 Burpees
15 Jumping Alternating Lunges
20 Double Unders
20m Shuttle Sprints
Rest 60 seconds

“An Introduction to Nutrition” Workshop Series

In today’s society, many people have lost touch with food and the underlying concepts of nutrition. Redeveloping that connection is key to creating an understanding of nutrition and ultimately a healthy relationship with food. The “Introduction to Nutrition” workshop series is intended to provide a general overview of all of …

WOD – Monday February 20th, 2012

5 Sets of:
1 Power Snatch + 3 OHS
or
1 Squat Snatch 2 OHS

3 X 8
Bent over Row

3 Rounds:
250m Row
15 Front Squats 45/33lb

WOD – Sunday February 19th, 2012

2011 CrossFit Open WOD – #4

20 Minute AMRAP:
5 Power Clean 145/100lb
10 Toes-to-Bar
15 Wall Ball Shots 20/14lb

WOD – Saturday February 18th, 2012

Partner WOD – teams of two
For time:
2000m Row
300 Double Unders
100 Box Jumps, 24/20”
100 KB Swings 1.5/1pd
100 Thrusters 75/55lb
100 Burpees
Run 16 laps inside the perimeter of the unit

WOD – Friday February 17th, 2012

TT:
500m Row

10 Minute AMRAP of:
7 Push Press 115/85lb
10 Overhead Squat 115/85lb
15 Sit Ups

Paleo Challenge Conclusion

Many Paleo Challenge participants have had great success and change with this challenge. I am so glad that you went into this challenge with an open mind and work really hard to succeed. This was the first of more challenges to come. We will be doing another challenge once more …

WOD – Thursday February 16th, 2012

Make Up/Rowing/Sectional WOD

WOD – Wednesday February 15th, 2012

Squat Clean
3-3-3-3-3

Jerk
3-3-3-3-3

5 Minute AMRAP:
Burpee-Pull Up

WOD – Tuesday February 14th, 2012

7 Rounds:
7 Front Squat 135/95lb
7 Chest-to-Bar Pull Ups

Post WOD:
3 X 30m Heavy Push Sled

WOD – Monday February 13th, 2012

2011 CrossFit Games Open WOD – # 2

15 Minute AMRAP:
9 Deadlift 155/100lb
12 Push Up with Hand Release
15 Box Jump 24/20”

WOD – Sunday February 12th, 2012

“Air Force”
4 Burpees on the minute
20 Thrusters 95/65lb
20 SDHP 95/65lb
20 Push Press/Jerk 95/65lb
20 OHS 95/65lb
20 Front Squat
(20 minute time cap)

WOD – Saturday February 11th, 2012

CrossFit Rise Chipper
For Time
500m Row
20 OHS
20 Pull Ups
20 Power Clean
20 Hand Release Push Ups
20 Push Press
20 Back Squat
20 Box Jumps

WOD – Friday February 10th, 2012

CrossFit Fire’s “War of the WODs” Workout #1
10 Minute AMRAP:
2K Row
Max Double Unders

3 Minute AMRAP:
Max Tire Flips

WOD – Thursday February 9th, 2012

Make-Up/Row/Sectional WOD

WOD – Wednesday February 8th, 2012

5 Rounds:
5 Shoulder Press 95/65lb
10 Snatch Grip Deadlifts 95/65lb
20 Jump Lunges

3×10 Step Lunges @ Shoulder Press Max

WOD – Tuesday February 7th, 2012

Hang Power Clean
1-1-1-1-1-1-1

Front squat
3-3-3-3-3

Pull-ups
5-5-5-5-5 (weighted or minimal assistance)

Post WOD:
5×8 Ring Rows